CrossFit – Wed, Jun 28

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1-2 ROUNDS

5 Kang Squats

10 Banded Pull Aparts

5/5 Moose Antlers

10 Banded Pass Throughs

Into…

AMRAP x 6 MINUTES

20 Alt. High Knees

10 Air Squats

20 Alt. Butt Kickers

10 Banded Overhead Squats

100m Run

Extended Warm-up

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 5 Overhead or Front Squats*

MIN 2 – 100m Run

*Start light and build up to or past workout weight.

(Score is Weight)

Workout

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Overhead Squats/Front Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Overhead Squats/Front Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Overhead Squats/Front Squats (135/95)

(Score is Total Time)*

*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

15 Banded Upright Rows

10 Banded Ws

5/5 Prone Leg Lifts*

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

-Rest as Needed b/t Sets-

(No Measure)

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Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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